A Beginners Guide to Marathon Training Monday 4 miles very easy running Good hydration Walk back for recovery and run strides in same direction/flat terrain. youtube.com/watch?v=IeZS646X44M Strides demo Easy 2 mile trail run - Pay no attention to watch Recovery run Rest Cross Train or Rest today Rest 6 mile easy running with friends Nice relaxing run! Rest Cross Train or Rest today Rest Great nutrition a.m. p.m. Tuesday Wednesday Thursday Friday Saturday Sunday Day Total 17 Date Time Workout Notes okcMarathon.com Camille Herron runwithcamille.com Cross Train or Rest today Rest a.m. p.m. 5 miles easy running plus 4x100m strides. Strides run at 85% effort. Be fully recovered going into each stride. Focus on good form. a.m. p.m. a.m. p.m. a.m. p.m. a.m. p.m. a.m. p.m. WEEK 1
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OKCNM Beginners Guide to Marathon Training...A Beginners Guide to Marathon Training Monday 4 miles very easy running Good hydration Great nutrition Cross Train or Rest today Rest 5
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Transcript
A Beginners Guide to Marathon Training
Monday4 miles very easy running Good hydration
Walk back for recovery and run strides insame direction/flat terrain.
youtube.com/watch?v=IeZS646X44M Strides demo
Easy 2 mile trail run - Pay no attention to watch Recovery run
Rest
Cross Train or Rest today
Rest
6 mile easy running with friends Nice relaxing run!
Rest
Cross Train or Rest today
Rest
Great nutrition
a.m.
p.m.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Day
Total 17
Date Time Workout Notes
okcMarathon.com Camille Herronrunwithcamille.com
Cross Train or Rest today
Rest
a.m.
p.m.
5 miles easy running plus 4x100m strides. Strides run at 85% effort. Be fully recovered going
into each stride. Focus on good form.a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
WEEK 1
A Beginners Guide to Marathon Training
Monday4 miles very easy running Good hydration
Great nutrition
Cross Train or Rest today
Rest
5 miles easy running plus 4x100m strides. Strides run at 85% effort. Be fully recovered going
into each stride. Focus on good form
Walk back for recovery and run strides insame direction/flat terrain.
Rest
Easy 2 mile trail run - Pay no attention to watch Recovery run
Rest
Cross Train or Rest today
Rest
8 mile easy running with friends Nice relaxing run!
Rest
Cross Train or Rest today
Rest
a.m.
p.m.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Day
Total 19
Date Time Workout Notes
okcMarathon.com Camille Herronrunwithcamille.com
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
WEEK 2
A Beginners Guide to Marathon Training
Monday4 miles very easy running Good hydration
Great nutrition
Cross Train or Rest today
Rest
5 miles easy running plus 4x100m strides. Strides run at 85% effort. Be fully recovered going
into each stride. Focus on good form
Walk back for recovery and run strides insame direction/flat terrain.
Rest
Easy 2 mile trail run - Pay no attention to watch Recovery run
Rest
Cross Train or Rest today
Rest
10 mile total running - run the last 5 miles steadyover hills. Let the up-hill running dictate the effort.
Water/Gel every 45 minutes
Rest
Cross Train or Rest today
Rest
a.m.
p.m.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Day
Total 21
Date Time Workout Notes
okcMarathon.com Camille Herronrunwithcamille.com
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
WEEK 3
A Beginners Guide to Marathon Training
Monday5 miles very easy running Good hydration
Rest Day Great nutrition
Cross Train or Rest today Recovery
Rest
Easy 5 miles pace and 4x100m strides. Strides run at 85% effort. Be fully recovered going
into each stride. Focus on good form.
Walk back for recovery and run strides insame direction/flat terrain.
Rest
Easy 2 mile jog - pay no attention to pace Hydrate
Rest-Get a great carb meal tonight!
Cross Train or Rest today Great nutrition!
Rest Great hydration!
12 mile easy run with friendsTime on your feet - Take your time
Water/Gel every 45 minutes
Rest and relax
Cross Train or Rest today Relax today
Rest
a.m.
p.m.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Day
Total 24
Date Time Workout Notes
okcMarathon.com Camille Herronrunwithcamille.com
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
WEEK 4
A Beginners Guide to Marathon Training
Monday5 miles very easy running Good hydration
Great nutrition
Cross Train or Rest today
Easy 5 miles pace and 4x100m strides. Strides run at 85% effort. Be fully recovered going
into each stride. Focus on good form.
Walk back for recovery and run strides insame direction/flat terrain.
Rest
2 miles easy run on flat terrain. Recovery run
Rest
Cross Train or Rest today
Rest Great nutrition tonight
11 mile total running - run the last 5 miles steady overhills. Let the up-hill running dictate the effort.